Enjoying the sun is one of the things many people look forward to in the summer. But if you have diabetes, it can be harder to manage your blood glucose (sugar) levels in the hot weather.
How hot weather affects blood sugar levels
Sitting in the sun for long periods may affect your diabetes because you're not being very active, making blood sugar levels higher than usual. On the flipside, if you take insulin to treat your diabetes it may be absorbed more quickly from the injection site in warm weather, and this increases the risk of hypos.
If you're careful about managing your diabetes then there's no reason you can't have fun in the sun like anybody else. We've created some top tips to stay sun-safe this summer.
If you usually check your own blood sugar levels, do this more often and be ready to adjust your diet or insulin dose if you take insulin. If you plan on being active in the sun, like going for a swim, eat some extra carbohydrate at your meal before or as an extra snack. Check your levels beforehand and have a sugary snack if your levels are low. Keep something sugary to hand too, just in case.
"The heat affects Eddie's levels and when we went away after his diagnosis his bloods went really low. He was also very active by the pool and had some bad hypos which knocked him out. Now, we give him a carbohydrate snack before he exercises if he is too low. We then set a timer to top up his snacks." Read Kirsty's story.
Keep meters and test strips away from the sun
Extremes of temperature can also affect blood glucose meters and test strips. If you use these, keep your meter and test strips as close to normal room temperature as possible and out of direct sunlight, but don’t refrigerate them as cold temperatures can also lead to misleading results.
Using diabetes technology in the sun
Follow the manufacturer’s guidelines and your healthcare team’s advice.
General guidance
If you wear a continuous glucose monitor (CGM) sensor and need to change it, avoid getting any sunscreen on your insertion site. Clean the area thoroughly before applying the new sensor so it sticks properly. The same applies to an insulin pump if you need to change the insertion site.
Be aware your pump reservoir may need changing more frequently due to insulin warming up.
Cover your pump under a towel when sunbathing, to avoid heating of insulin. If your blood sugar levels seem higher for no particular reason it’s possible that the insulin in your reservoir may have been damaged by the heat so consider changing it.
Store insulin properly
If you take insulin to treat your diabetes, keep a close eye on how you store it so it still works properly.
In hot weather, insulin is best kept in the fridge to stop it going above room temperature. If you’re out and about carry your insulin with you in a cool bag, wallet or pouch.
If your blood sugar levels are consistently higher than expected consider changing your insulin as it may have been damaged by the sun.
When damaged by heat, clear insulin generally becomes cloudy and cloudy insulin becomes grainy and sticks in the side of the glass. Insulin that has been exposed to bright sunlight sometimes has a brownish colour. Do not use insulin that looks like this. Speak to your GP or a healthcare professional if you're unsure.
Other diabetes medications, such as tablets should usually be kept as close to normal room temperature as possible. Check the patient information leaflet that comes with your medication for information on how to store it safely.
Keep your home cool
Close windows and curtains/shutters during the day and open them at night when the temperature outside has gone down to release the heat. See more tips to keep cool at home on the GOV.UK website.
If you rent, you are entitled to the environmental health office at your local council to inspect your home if you think excess heat is affecting your health or someone else's. Find your local council.
Stay hydrated
If you’re being active or just relaxing, everyone knows that hot weather will make you sweat. This is your body's natural way of cooling down, but you’ll need to replace the fluids lost due to sweating. Most people should aim to drink enough during the day so their pee is a clear, pale yellow colour..
Drinking water or sugar-free soft drinks will help you to stay hydrated. It’s best not to drink alcohol, caffeinated drinks and hot drinks. Carry drinks with you and make sure you have regular sips. Becoming dehydrated increases the risk of hyperosmolar hyperglycaemic syndrome (HHS) or diabetic ketoacidosis (DKA).
Other top tips
When you're out and about in the sun, remember to:
wear long sleeves, loose trousers, a wide-brimmed hat and sunglasses with wraparound lenses or wide arms with the CE Mark and British Standard Mark 12312-1:2013 E
apply sunscreen to exposed areas of your body needs to be applied twice: 30 minutes before going out and just before going out in the sun and reapply every two hours when you’re still outside.
wear well-fitting sandals or shoes rather than going bare foot. If you have neuropathy, you may not be aware of your feet burning, Avoid wearing ‘flip-flop’ type footwear as this may cause blisters between your toes.
In very hot weather keep out of the heat if you can. If you have to go outside, stay in the shade especially between 11am and 3pm when sun is the strongest. For more information on coping in hot weather, see the NHS website.
Heat exhaustion
Heat exhaustion can develop when the body finds it difficult to keep cool. Symptoms include headaches, dizziness, nausea and vomiting, tiredness, muscle cramps, stomach cramps and pale skin. As some of these could also be due to unstable blood sugar levels, it's important to test regularly.
Heat exhaustion needs immediate treatment. Move to a cool place to rest and sip a cold drink. If left untreated, heat exhaustion can lead to the more severe and potentially life-threatening condition heat stroke, so take action straight away.
Symptoms of heat stroke include confusion, hallucinations, rapid breathing and convulsions, all of which require immediate medical attention.
Is sunshine good for diabetes?
Nice weather can encourage you to get more active and this increased activity can help improve your sensitivity to insulin and help combat problems like heart disease and high blood pressure. It’s also great for your mental health as it can reduce stress and boost your mood.
Being active
As being active can have an impact on your blood sugar levels, you just need to think a little more about how you manage your diabetes. Some people with diabetes worry that exercise will make them feel tired or send their blood sugar low. But with the right preparation there’s no reason why you can’t be more active in the sun. However ,you should avoid exercise or activity that makes you hotter. If you’re at risk of hypos always carrying something to treat them. See our tips on managing blood sugar levels and exercise.
Remember whether you’re taking a stroll on a sunny day or playing frisbee on a beach, these activities may have more of an impact on your blood sugar than they would in colder weather.
Try to be extra careful with your feet in the hot weather. If you have neuropathy you may not realise how hot the ground is, so it’s important to make sure you’re always wearing shoes or sandals out in the sun.
Can vitamin D prevent or reduce your risk of type 2 diabetes?
Researchers have been investigating whether taking vitamin D supplements might help or prevent the development of type 2 diabetes. But despite lots of research in this area, the evidence is mixed and the effects of vitamin D on reducing the risk of type 2 diabetes tend to be small. More research is needed to test whether vitamin D supplements can reduce the risk of developing type 2 diabetes along with well-known measures such as keeping fit.
But it’s important everyone in the UK – including people with diabetes -– should consider taking a vitamin D supplement during the autumn and winter as recommended by the government. Vitamin D is important for our bones, muscle and teeth. It also helps keep our immune system strong.
Eating dinner within two hours of bedtime can impair your body’s ability to regulate blood sugar after a meal.
Eating an early dinner, such as at 6:00 pm, may improve 24-hour blood sugar control and lipid metabolism compared to eating the same meal later in the evening.
Your body’s ability to respond to insulin and clear glucose declines throughout the day, so eating earlier aligns better with your body’s natural rhythms.
Research indicates that the timing of dinner can affect blood sugar levels independent of the food consumed. For blood sugar management, timing your dinner may be more important than what you eat because insulin sensitivity changes throughout the day to align with your body’s circadian rhythm, or internal clock. Eating counter to these biological rhythms may lead to impaired glucose control over time.
Eating Dinner More Than Two Hours Before Bed May Improve Blood Sugar Control
While there is no single perfect dinnertime for everyone, a randomized controlled study found that having dinner within 2 hours of bedtime impairs the body’s ability to regulate blood sugar after a meal. The results suggest that avoiding dinner near bedtime may help support healthier glucose regulation by synchronizing food intake with your body’s natural circadian rhythms.
Additional research suggests that eating dinner earlier in the evening may help promote healthier blood sugar control:
A randomized crossover trial involving healthy adults using continuous glucose monitoring found that eating an early dinner at 6:00 p.m. improved both 24-hour blood glucose control and lipid metabolism at breakfast the next morning, compared with eating an identical dinner at 9:00 p.m.
Another randomized crossover study showed that eating a late dinner at 10:00 p.m. was associated with higher overnight blood glucose, higher insulin concentrations, and lower fatty acid oxidation in a group of healthy adults, compared with eating the same meal at 6:00 p.m.
Why Dinner Timing Matters For Blood Sugar
The timing of dinner matters for blood sugar because your body’s sleep-wake cycle (circadian rhythm) regulates glucose handling separately from behaviour. This 24-hour internal clock affects insulin secretion, insulin sensitivity, glucose production, and glucose uptake by tissues. Consequently, the same meal can have different blood glucose responses at different times of day.
Your ability to respond to insulin and clear glucose from your blood is highest in the biological morning and gradually declines throughout the evening as part of your body’s circadian rhythm. People who often eat at night, such as shift workers, are at an increased risk of developing type 2 diabetes, in part because circadian mismanagement impairs glucose metabolism.
Daily Early Eating Windows May Further Support Blood Sugar Control
Early time-restricted feeding may complement the benefits of having an early dinner. In a randomized crossover study involving a small group of adults who were overweight, early time-restricted feeding (all calories consumed between 8:00 a.m. and 2:00 p.m., versus a longer 8:00 a.m. to 8:00 p.m. window) improved mean 24-hour glucose levels and blood sugar fluctuations, without changes in calorie intake or body weight.
An early eating window may benefit both short- and long-term sugar control, according to a study of more than 103,000 adults followed for a median of 7.3 years. Researchers found that people who ate their first meal late were more likely to develop type 2 diabetes. They concluded that eating an early first meal (before 8:00 a.m.) and an early last meal (before 7:00 p.m.) might lower the long-term risk of diabetes.
Who May Benefit From Dinner Timing for Blood Sugar Control
The impact of an earlier dinner may be particularly relevant for people with type 2 diabetes. Research involving adults with diabetes shows that shifting the majority of calorie intake to earlier meals and reducing late-day calories can improve daily glucose control, post-meal glucose responses, and long-term blood sugar (HbA1c) levels compared with consuming more calories later in the day. However, further research is needed on this approach to diabetes management.
Even short-term changes in meal timing may improve blood sugar control for people with type 2 diabetes. In a small study involving 10 people with poorly controlled type 2 diabetes who habitually ate dinner after 10:00 p.m., eating dinner before 8:00 p.m. for one week improved fasting glucose, glycaemic control, and insulin resistance in the short term.
A study found that high blood sugar was associated with faster brain aging.
Ongoing high blood sugar was tied to a greater risk of dementia, stroke, Parkinson’s, depression, and anxiety, along with smaller brain volume and worsened cognitive performance.
The findings don’t prove that lowering blood sugar slows brain aging, since no intervention was tested, but they do add a brain-related reason to existing advice on blood sugar management and an overall healthy lifestyle.
In a recent large-scale study, researchers examined data from the UK Biobank, a massive long-term health database, and trained a machine-learning model to estimate “brain age” from MRI scans.1 In addition, they used specialized genetic testing to determine whether lifestyle factors (such as those that contribute to high blood sugar) or genetics determined brain age. Both tests found that high blood glucose is a strong predictor of “older” brain age.
Over time, high blood sugar can contribute to faster brain aging. Tom Werner / Getty Images
What the Research Shows
The researchers examined nine molecules in the blood that reflect metabolic activity, known as plasma metabolites. Of the nine, glucose (blood sugar) stood out as having the strongest and most consistent link to an aging brain.
They did a genetic analysis using a technique called Mendelian randomization to determine if genetics or lifestyle factors were the driving force behind the brain changes. The results pointed to lifestyle factors (e.g., blood sugar), which further reinforced their findings.
The study also tied elevated glucose levels to real-world consequences beyond the brain scans. Higher glucose levels were associated with increased risk across seven brain-related conditions:
Participants with higher blood sugar levels also tended to perform worse on tests of cognitive function and movement, suggesting the effects weren’t limited to disease risk alone but showed up in everyday brain performance. Using imaging, the researchers found that higher glucose levels were associated with smaller volumes across 80 distinct brain regions, providing a physical picture of what faster brain aging actually looks like.
Why Glucose Might Harm the Brain
Having ongoing high blood sugar is known to damage blood vessels throughout the body, including the small vessels that supply the brain. This damage can make it harder for blood to flow through them easily and keep oxygen and nutrients from reaching tissues.
High blood sugar levels are also linked to increased inflammation and oxidative stress, both of which can speed up cellular aging and damage nerve cells.
Issues with insulin signalling between the body and brain can contribute too. The brain relies on the hormone insulin to regulate energy use in brain cells. Disruptions that process (sometimes called brain insulin resistance) have been proposed as an important piece of the puzzle in understanding cognitive decline and neurodegenerative disease.
Manage Blood Sugar to Keep Your Brain Healthy
It’s clear that glucose levels play a role in brain aging, but this study didn’t test a specific intervention and didn’t quantify how much blood sugar needs to change or over what timeframe to make a measurable difference in brain aging.
For now the practical takeaway is less about new advice and more about added motivation for guidance that already exists. Keeping blood sugar in a healthy range through diet, regular exercise, and routine wellness exams supports your heart and metabolic health.
It’s best to take this data as further motivation to adopt a healthy lifestyle, and consider speaking with your healthcare provider about any concerns related to your blood sugar management.
Find out how diabetes can influence your liver health. If you are diabetic, you may be at an increased risk of fatty liver
The body's systems are closely interconnected. So a condition primarily associated with one organ can also affect others. Diabetes is commonly linked to the pancreas and blood sugar regulation, but its effects can go much beyond, affecting other organs, including the liver. Let's hear from an expert about this connection.
Dr Lubna Chingili, chief medical officer at the Global Innovation Centre, NURA, confirmed that high blood sugar can also affect the liver, increasing the chances of developing fatty liver disease. She explained, “Type 2 diabetes and insulin resistance cause excess glucose to be converted into fat, which gets stored in the liver. Over time, this can lead to fatty liver disease (MASLD). Persistently high blood sugar also increases inflammation and oxidative stress, raising the risk of liver scarring (fibrosis) and, in some cases, cirrhosis.”
To put it simply, when the body cannot use insulin effectively, excess glucose may be converted into fat and stored in the liver, and as this fat further accumulates, it gives rise to fatty liver disease.
Know the early warning signs of liver damage. (Shutterstock)
What are the early warning signs that may mean liver damage in a person with diabetes?
Usually, fatty liver disease's signs are tough to identify in the early stages, as it silently progresses without any noticeable symptoms. Even when any signs do appear, they can easily be mistaken for other lifestyle-related concerns, such as stress, exhaustion, or digestive discomfort.
But if you are vigilant, you can detect the early signs. Dr Chingili said, “When early signs do appear, they may include persistent fatigue, a feeling of heaviness or mild discomfort in the upper right side of the abdomen, bloating, or unexplained changes in blood sugar control.”
This is why the doctor recommended routine testing, as it is more helpful than relying on visible symptoms alone. As per Dr Chingili, the first clue may be an abnormal liver function test or fatty liver detected through an ultrasound during a routine health check-up. Therefore, although early liver disease may remain silent, regular screening can aid people with diabetes detect liver damage before it progresses.
What are the management tips for a person with diabetes to protect their liver?
Managing diabetes consistently lowers fatty liver disease risks, too. Dr Chingili recommended the following measures:
Control blood sugar levels: Monitor and manage blood sugar consistently, as persistently high levels may increase liver fat accumulation.
Maintain a healthy weight: Reduces risk of fat storage in the liver
Exercise regularly: Physical activity ensures weight management, which is necessary for metabolic health and diabetes management.
Follow a balanced diet: Limit refined carbohydrates and added sugars, which may lead to high blood sugar and, in turn, fat accumulation in the liver.
Limit or avoid alcohol: Alcohol stresses the liver and may worsen existing liver problems.
Be cautious with medicines and supplements: Avoid unnecessary medications or supplements that may affect the liver.
Get regular health check-ups: Go for liver function tests to detect any issues early.
Manage blood pressure and cholesterol: They also affect liver health and should be managed alongside blood sugar.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
If you’ve ever needed a fresh excuse to get out into the garden, here’s a genuinely good one: new research from the University of Queensland has found that people with a home garden have a measurably lower risk of developing type 2 diabetes.
The UQ-led study found people with a substantial garden had a 6.8 per cent lower risk of developing type 2 diabetes compared with those who didn’t have one. Living near multiple parks made a difference too, with people 5.7 per cent less likely to develop the condition if they had several parks nearby.
What the researchers found
Lead author Dr Chinonso Odebeatu, from UQ’s School of Public Health, said the findings add fresh weight to the case for greenspace being treated as a genuine public health priority, not just a planning nicety.
“Current housing challenges means there are more high-density residential dwellings under development, and this research shows public health considerations need to be prioritised when planning greenspaces,” Dr Odebeatu said.
She said the findings showed a garden was about more than appearances. “The evidence shows having a garden is more than just aesthetics, because people’s health will be impacted if green space isn’t factored into residential developments.”
The study analysed data from more than 19,000 UK Biobank participants living with type 2 diabetes, assessing how much greenspace – including private gardens and parks within an 800-metre radius – was available at each person’s home address.
Source: Getty Images
Why gardens might make such a difference
Associate Professor Nicholas Osborne said there were several plausible explanations for the link between gardens and lower diabetes risk. Beyond the physical activity gardening naturally involves, simply spending time outdoors helps boost vitamin D levels and delivers genuine mental health benefits through what researchers call the “restorative” effects of green space.
“Being outdoors also exposes people to a range of microbes that improve gut health and boost the immune system,” Dr Osborne said.
The stakes are significant on a global scale. Dr Osborne noted more than 500 million people worldwide currently live with diabetes, a figure projected to nearly double to 1.31 billion by 2050.
“The findings from this study show how public health needs to be considered in urban planning because the decisions we make today will impact our future health,” he said.
The research, published in BMC Public Health, was conducted in collaboration with Boston’s Channing Division of Network Medicine, the Dana-Farber Cancer Institute, and Portland State University.
Why this matters for gardeners
For the many older Australians who already count gardening among their favourite pastimes, this research offers a genuine, evidence-based reason to keep at it – or to start, if you’ve been on the fence. It’s also a timely reminder for anyone downsizing into an apartment or townhouse to weigh up access to a balcony, courtyard or nearby park as more than just a lifestyle preference.
What to Do in the Garden This August
With spring just around the corner, August is a genuinely productive month in the garden – the perfect excuse to put this new research into practice. Here’s what to focus on, wherever you are in Australia.
Get planting. August is prime time for winter vegetables and herbs. Try beetroot, broad beans, carrot, kale, leek, lettuce, onions, parsnip, peas, radish, rocket, silverbeet and spinach, along with herbs like basil, chives, coriander, oregano, parsley, mint and thyme. In warmer, frost-free areas, you can also start tomato, capsicum, chilli and eggplant seeds indoors or under cover, ready for spring.
Finish your bare-root planting. This is the last real window for bare-rooted fruit trees, roses and deciduous plants before they begin shooting. If you’ve been meaning to add a new fruit tree or rose bush, get it in the ground now.
Prune and tidy. Finish pruning roses by mid-August, cut back passionfruit vines by around a third to encourage strong spring growth, and remove any spent or diseased flowers from azaleas and camellias after flowering finishes.
Feed and mulch. Top up mulch across vegetable patches, herb gardens and ornamental beds, and give tired winter soil a boost with a slow-release fertiliser or pelletised manure to wake plants up ahead of spring.
Watch for pests. Aphids often target the soft new growth on roses this time of year — a firm squirt with the hose is often all that’s needed, or encourage ladybirds into the garden as a natural, ongoing solution.
Look after your tools. On the cold, wet days that keep you indoors, take the opportunity to clean, sharpen and oil your garden tools. It’s a small job that saves both money and plant health in the long run.
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